CategoriesWod

WOD WOD, 11. August 2021

11.08.2021

Weightlifting
Clean and Jerk (EMOM12)
70%

Metcon
Metcon (Time)
2 rounds
25 Shoulder to Overhead
50 Double Unders
25 Cleans
50 Double Unders
25 Deadlifts
50 Double Unders

CategoriesWod

WOD WOD, 10. August 2021

10.08.2021

Weightlifting
Front Squat (3×8)
50%
60%
70%
Back Squat (3×8)
60%
65%
70%

Metcon
Metcon (Time)
50 Double Unders
40 Wall Balls
30 Deadlifts
20 Burpees over Bar
10 Chest to Bar Pull Ups
20 Burpees over Bar
30 Deadlifts
40 Wall Balls
50 Double Unders

Rx:
Wall Ball: 9 / 6 kg
Deadlift: 100 / 70 kg

CategoriesWod

WOD WOD, 9. August 2021

09.08.2021

Weightlifting
Deadlift (7 sets)
15 reps @ 45 %
12 reps @ 55%
10 reps @ 60%
2×8 reps @ 65 %
2×6 reps @ 75 %

rest: 90 seconds

Metcon
Metcon (Time)
50 Burpee Box Jumps
40 Pull Ups
30 Pistols
20 Handstand Push Ups
10 Cleans

Rx: 70 / 45 kg

CategoriesWod

WOD WOD, 6. August 2021

06.08.2021

Metcon
Metcon (AMRAP – Reps)
AMRAP 10
6 Burpees
20 Double Unders
10 cal Row

rest: 2 minutes

AMRAP 10
7 cal Bike
6 Devil Presses
20 Double Unders

rest: 2 minutes

AMRAP 10
10 Kettlebell Swings
10 Box Jumps
20 Mountain Climbers

Rx:
Devil Press: 15 / 10 kg
Kettlebell: 24 / 16 kg

CategoriesWod

WOD WOD, 3. August 2021

03.08.2021

Weightlifting
Shoulder Press (3×10 )
60% of 1 Rep Max
Push Press (4 sets)
15 reps @ 50 %
10 reps @ 60 %
8 reps @ 65%
8 reps @ 70%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
2-4-6-8–…
Wall Balls
Toes to Bar

rest: 3 minutes

AMRAP 6
2-4-6-8-…
Wall Balls
Dumbbell Snatches

Rx:
Wall Ball: 9 / 6 kg
Dumbbell: 22,5 / 15 kg

CategoriesWod

WOD WOD, 2. August 2021

02-08-2021

Weightlifting
Backsquat (Weight)
6 sets Backsquats
15@50%,
12@55%
10@ 60%,
8@ 65%,
6@70%,
6@75%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17

AMRAP 17
2 HSPU/ Pike push ups
4 Pullups
6 Thrusters 40/25
8 Burpees over Bar

CategoriesWod

WOD WOD, 29. Juli 2021

29-07-2021

Weightlifting
1RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15

Metcon
Metcon (Time)
For Time

For Time
10 Rounds
1 Squat Snatch 50/30
2 Burpees over Bar
3 T2B
Into
10 Rounds
2 HSPU
3 Box jumps
4 KB Swings 32/24

TC: 16

CategoriesWod

WOD WOD, 28. Juli 2021

28-07-2021

Weightlifting
1RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 Devils Press 2×15/ 10
10 Box jumps
20 DU/60SU
Rest 2 min

AMRAP 8
10 Push ups
10 KB Taters 24/16
20 Mountain Climbers